Mastering Speed Work: The Art of Running Technique Around the Track (Coach Ed Rusk, USAT Coach)
Introduction: Speed work, also known as interval training, is a crucial component of any runner's training regimen aiming to enhance their speed and performance. While it may seem straightforward—sprinting around a track—optimal running technique plays a pivotal role in maximizing the benefits of these sessions. In this article, we delve into the intricacies of running technique for speed work around a track, offering insights and tips to help you harness your full potential.
1. Warm-Up: Before diving into speed work, a thorough warm-up is essential. Begin with light jogging or dynamic stretches to prepare your muscles for the intensity ahead. Dynamic stretches like leg swings, high knees, and butt kicks help loosen up your muscles and improve range of motion, priming your body for efficient movement.
2. Focus on Posture: Maintaining proper posture is fundamental for efficient running. Keep your head up, eyes forward, and shoulders relaxed. Engage your core muscles to stabilize your torso, preventing unnecessary swaying. A slight forward lean from the ankles can help propel you forward, but avoid excessive bending at the waist, which can lead to inefficiency and fatigue.
3. Stride Length and Cadence: Finding the right balance between stride length and cadence is crucial for speed work. Aim for a shorter, quicker stride compared to your regular running pace. Shorter strides allow for faster turnover, minimizing ground contact time and maximizing propulsion. Focus on driving your knees forward and lifting your feet off the ground swiftly with each stride.
4. Arm Movement: Your arms act as natural pendulums, assisting in propulsion and maintaining balance. Keep your arms bent at approximately 90 degrees and swing them forward and backward in sync with your strides. Avoid crossing your arms over your body, as this can disrupt your rhythm and waste energy. Imagine driving your elbows back, helping to propel you forward with each arm swing.
5. Foot Strike: Efficient foot strike is key to speed work performance. Aim to land on the midfoot or forefoot with each step, allowing for a quick and powerful push-off. Avoid overstriding, where your foot lands too far ahead of your body, as this can lead to braking forces and wasted energy. Focus on landing lightly and springing off the ground explosively with each step.
6. Breathing: Proper breathing technique is often overlooked but essential for sustaining high-intensity efforts. Focus on deep belly breathing, inhaling through your nose and exhaling forcefully through your mouth. Find a breathing rhythm that synchronizes with your stride pattern, helping to oxygenate your muscles and alleviate fatigue.
7. Recovery and Cool Down: After completing your speed work session, don't forget to cool down properly. Gradually reduce your pace to a gentle jog or walk to allow your heart rate to gradually return to normal. Incorporate static stretches targeting major muscle groups to aid in recovery and prevent stiffness and soreness.